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Six easy ways to boost your fibre at breakfast

Posted on 25 December 2014 by admin

The question: I’ve heard that eating a high-fibre breakfast can help me lose weight. Besides cereal, what are ways to increase my fibre intake at breakfast?

The answer: Provided you’re not exceeding your recommended calorie target for healthy weight loss, increasing your fibre intake at breakfast – as well as at lunch and dinner – could help you lose weight. High-fibre foods add bulk to meals and are digested more slowly so they help you feel full on fewer calories. They also take longer to chew, which may prevent you from eating more than you should.

The average Canadian consumes between 11 and 17 grams of fibre each day – half the amount that’s recommended. Women aged 19 to 50 are advised to get 25 g of fibre each day; men require 38 g. As we get older, we need less fibre. After 50, women should aim for 21 g; men, 30 g.

There are plenty of ways to increase your fibre intake that don’t require opening a box of bran cereal. To get started, here are six ways to to boost fibre at breakfast (aim for at least 8 g of fibre):

Blackberries and raspberries (1 cup of each = 8 g fibre): Add these berries to smoothies, layer in yogurt parfaits or sprinkle over hot cereal.

Avocado (1/4 cup mashed = 4 g): Spread whole-grain toast with two tablespoons mashed avocado. Like peanut butter, it’s an excellent source of monounsaturated fat but with half the calories. Two slices of avocado toast will equal 10 g of fibre.

Black beans (1/2 cup = 8 g): Make a breakfast burrito: Scramble two egg whites, toss in one half-cup of black beans (drained and rinsed) and place in a 10-inch, 100-per-cent whole-wheat tortilla; top with salsa. All in: 11 g of fibre

Pumpkin puree (1/2 cup = 3.6 g): Stir it into hot oatmeal, whirl it in protein shakes or blend it into muffin and quick bread batters. One half-cup also serves up almost 4 g of fibre and your daily supply of vitamin A – and for only 42 calories and 4 g of natural sugar. Consider it half a fruit serving.

Chia seeds, whole (1 tablespoon = 5 g): They’re an easy addition to smoothies, yogurt, hot cereal, even pancake and waffle batters. In addition to fibre, you also get more than two day’s worth of alpha linolenic acid, an omega-3 fat, plus calcium, magnesium and iron.

Almonds (1/4 cup = 4.5 g) and pears (1 medium pear = 5.5 g):When you’re too rushed to sit down to eat breakfast, grab a pear and one quarter-cup of almonds (about 30) to go. This fibre-rich meal is more filling than you think, delivering 10 g of fibre, protein and heart-healthy fats.

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